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Garlic vs. Endive — In-Depth Nutrition Comparison

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How are Garlic and Endive different?

  • Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Copper, Phosphorus, and Calcium, while Endive is higher in Vitamin K, Folate, and Vitamin A RAE.
  • Endive covers your daily need of Vitamin K 191% more than Garlic.
  • Garlic contains 71 times more Selenium than Endive. Garlic contains 14.2µg of Selenium, while Endive contains 0.2µg.

Garlic, raw and Endive, raw types were used in this article.

Infographic

Garlic vs Endive infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
10
:
0
Endive
Contains more Calcium +248.1%
Contains more Iron +104.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +446.4%
Contains more Potassium +27.7%
Contains less Sodium -22.7%
Contains more Zinc +46.8%
Contains more Copper +202%
Contains more Manganese +298.1%
Contains more Selenium +7000%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 32% 11% 12% 28% 3% 22% 33% 55% 2%
Contains more Calcium +248.1%
Contains more Iron +104.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +446.4%
Contains more Potassium +27.7%
Contains less Sodium -22.7%
Contains more Zinc +46.8%
Contains more Copper +202%
Contains more Manganese +298.1%
Contains more Selenium +7000%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
5
:
5
Endive
Contains more Vitamin C +380%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +75%
Contains more Vitamin B6 +6075%
Contains more Vitamin A +23977.8%
Contains more Vitamin E +450%
Contains more Vitamin B5 +51%
Contains more Folate +4633.3%
Contains more Vitamin K +13488.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 131% 9% 0% 22% 20% 18% 8% 54% 5% 107% 0% 578%
Contains more Vitamin C +380%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B3 +75%
Contains more Vitamin B6 +6075%
Contains more Vitamin A +23977.8%
Contains more Vitamin E +450%
Contains more Vitamin B5 +51%
Contains more Folate +4633.3%
Contains more Vitamin K +13488.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
:
1
Endive
Contains more Protein +408.8%
Contains more Fats +150%
Contains more Carbs +886.9%
Contains more Water +60.1%
Equal in Other - 1.41
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more Protein +408.8%
Contains more Fats +150%
Contains more Carbs +886.9%
Contains more Water +60.1%
Equal in Other - 1.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
:
1
Endive
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +186.2%
Contains less Saturated Fat -46.1%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
35% 3% 63%
Saturated Fat: 0.048 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.087 g
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +186.2%
Contains less Saturated Fat -46.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Endive
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Endive Opinion
Net carbs 30.96g 0.25g Garlic
Protein 6.36g 1.25g Garlic
Fats 0.5g 0.2g Garlic
Carbs 33.06g 3.35g Garlic
Calories 149kcal 17kcal Garlic
Sugar 1g 0.25g Endive
Fiber 2.1g 3.1g Endive
Calcium 181mg 52mg Garlic
Iron 1.7mg 0.83mg Garlic
Magnesium 25mg 15mg Garlic
Phosphorus 153mg 28mg Garlic
Potassium 401mg 314mg Garlic
Sodium 17mg 22mg Garlic
Zinc 1.16mg 0.79mg Garlic
Copper 0.299mg 0.099mg Garlic
Manganese 1.672mg 0.42mg Garlic
Selenium 14.2µg 0.2µg Garlic
Vitamin A 9IU 2167IU Endive
Vitamin A RAE 0µg 108µg Endive
Vitamin E 0.08mg 0.44mg Endive
Vitamin C 31.2mg 6.5mg Garlic
Vitamin B1 0.2mg 0.08mg Garlic
Vitamin B2 0.11mg 0.075mg Garlic
Vitamin B3 0.7mg 0.4mg Garlic
Vitamin B5 0.596mg 0.9mg Endive
Vitamin B6 1.235mg 0.02mg Garlic
Folate 3µg 142µg Endive
Vitamin K 1.7µg 231µg Endive
Tryptophan 0.066mg 0.005mg Garlic
Threonine 0.157mg 0.05mg Garlic
Isoleucine 0.217mg 0.072mg Garlic
Leucine 0.308mg 0.098mg Garlic
Lysine 0.273mg 0.063mg Garlic
Methionine 0.076mg 0.014mg Garlic
Phenylalanine 0.183mg 0.053mg Garlic
Valine 0.291mg 0.063mg Garlic
Histidine 0.113mg 0.023mg Garlic
Saturated Fat 0.089g 0.048g Endive
Monounsaturated Fat 0.011g 0.004g Garlic
Polyunsaturated fat 0.249g 0.087g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Endive
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Garlic
79%
Endive
Minerals Daily Need Coverage Score
67%
Garlic
21%
Endive

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Sugar?
Endive
Endive is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated Fat?
Endive
Endive is lower in Saturated Fat (difference - 0.041g)
Which food is cheaper?
Endive
Endive is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.